The Recipe for High Performance: Recent Episodes
Todd Kenny
‘The Recipe for High Performance’ is an educational podcast, guided by the latest empirical research, designed to help you improve your sports performance.
In episode 5, I discuss various different recovery methods for runners including; sleep, hydration, nutrition, foam rolling, ice baths, contrast water therapy and static stretching. I talk about the effectiveness of each method, how it works and when to do it. If you're serious about running you need to be serious about recovery.
If you're wanting some extra guidance or running programs head to:
www.toddkennyfitness.com
Instagram: @toddkennyfitness
Email: toddjkenny@gmail.com
In episode 4, I talk about some popular nutrition and hydration strategies used by runners. I talk about carb loading, how much carbs and protein you should be having and how to replenish your energy stores after each event. Nutrition and hydration is vital for performance and this is certainly not an episode you want to miss out on.
Website: www.toddkennyfitness.com
Instagram: @toddkennyfitness
Email: toddjkenny@gmail.com
In episode 3, I discuss the most effective training intensities for endurance athletes. I mention why harder is not always better and how training at a lower intensity can sometimes be more beneficial. If you are new to running or are looking to take your performance to the next level then this is an episode that you don't want to miss!
Email: toddjkenny@gmail.com
Website: www.toddkennyfitness.com
Instagram: @toddkennyfitness
In episode 2 of 5 for The Running Series, I discuss the benefits of strength training on running performance, where it fits in for runners, how to plan it around your running sessions and some key exercises that will go a long way in improving your running economy and minimising the likelihood of injuries.
Email: toddjkenny@gmail.com
Wedsite: www.toddkennyfitness.com
Instagram: @toddkennyfitness
During episode 1 of 5 for the running mini series, I discuss some key tips and where to start with your running. If you're someone who is looking to start running or a current runner who is looking for more structure, this is the episode for you.
Website: www.toddjkenny@gmail.com
Email: toddjkenny@gmail.com
Instagram: @toddkennyfitness
Given that we are all back to gym here in Victoria, I have come across many sore bodies stumbling around the gym. So in this episode, I discuss a variety of recovery methods ranging from stretching and ice baths to foam rolling and massage. I talk about the effectiveness and the benefits of each method and how each one can help improve your performance.
Toddjkenny@gmail.com
Instagram: @toddkennyfitness
Sponsored by:
Jono & Co
www.jonoandco.com
@jono.and.co
In today's episode I discuss, how to avoid a training plateau. I give some tips, tricks and uncover why so many people struggle to see results in the gym. Tune in to improve your performance and keep trending in the right direction towards your goals.
toddjkenny@gmail.com
@toddkennyfitness
Jono & Co
www.jonoandco.com
Discount code: THEVIPCLUB20
In episode 10, I talk about fasting. When to fast, how to fast and the benefits associated with fasting. Tune in to find out more about fasting and improve your performance.
JONO & CO
Discount code: THEVIPCLUB20
www.jonoandco.com
@toddkennyfitness
toddjkenny@gmail.com
In todays episode, I discuss the benefits of building lean muscle mass and why everyone should be training to build it. There are a variety of great benefits in building lean muscle mass, tune in to find out how your overall health can be improved.
Toddjkenny@gmail.com
@Toddkennyfitness
SPONSOR
Jono & Co discount code: THEVIPCLUB20
www.jonoandco.com
@Jono.and.co
In episode 8, I discuss supplements (Protein, pre-workout, fat burner and creatine), when to have them, whether they help your training and if they are worth your money.
@toddkennyfitness
toddjkenny@gmail.com
Sponsor:
@jono.and.co
www.jonoandco.com
In episode 7, I talk you through how to build your own workout program, when to train, how often to train and what exercises you should be doing. This is an episode full of valuable tips and tricks on building your workout routine that will get you results.
@toddkennyfitness
Toddjkenny@gmail.com
I am joined by @embodyhealth to chat about keeping a positive mindset during iso. With many Victorians doing it tough, we talk about some tips and things you can do to keep a positive mindset to eat well and maintain a good exercise regime.
In todays episode I will be discussing how to drop body fat, some do’s, don’ts and common mistakes I constantly see.
Dropping body fat and looking shredded is a main goal for many people. Yet, working in the health and fitness industry, I am constantly seeing people doing all the wrong things to lose body fat.
To workout what macros you should be eating:Protein: 2-2.5g per kg of BW
Fat: 1g per kg of BW
Carbs: Fill remaining calories with carbs
Example: for a 70kg person eating 2400 caloriesNote*
1g of protein = 4 calories
1g of carbs = 4 calories
1g of fat is = 9 calories
Step 1Protein: 70kg (BW) x 2.5= 175g
175g x 4 = 700 calories
Step 2Fat: 70 (BW) x 1g = 70g
Carbs: 70g x 9= 630 calories
Step 3700 calories + 630 calories = 1330 calories
Step 4Now we are going take take 1330 calories from our target of 2400 calories.
2400 - 1330 = 1070
Step 5We are going to be eating 1070 calories from Carbohydrates.
1070 / 4 = 267.5g of carbohydrates.
175g of protein
70g of fat
267.5g of carbs
Total: 2400 calories
@toddkennyfitness
Toddjkenny@gmail.com
On episode 4 I am joined by Matt Taylor who is a strength and conditioning coach for the AFL Field Umpires.
Matt talks about the performance requirements, recovery and nutrition of an AFL umpire. How they train to prepare for games and what a typical pre-season looks like.
Matt is a highly experienced coach and has a wealth of knowledge.
So make sure you tune in, this is a in rightful episode that you don't want to miss.
@mtaylor_sportsience
@athleteperformance_ed
In episode 3, South East Melbourne Phoenix point guard Kyle Adnam joins ‘The Recipe for High Performance’ for a special athlete edition. We chat about his career in the NBL, spending time with the Dallas Mavericks and how he prepares for games. We get an insight into the struggles he has had to overcome and the life of a professional athlete. This is an episode that you don’t want to miss!
In episode 2, special guest Emma Dickeson joins the show to discuss the female athlete. We talk about the differences between genders, how hormones may affect performance, the impact of social media and relationships with food.
@embodyhealth
https://www.embodyhealthpt.com/
With the latest restrictions all over the world, many people have taken up running as their form of exercise. In this episode I will discuss my top seven tips to improve your running and minimise the likelihood of injury. I will cover all things from managing workload and de-load weeks to your nutrition and recovery techniques.